IntermediateGain MusclePull

Pull Day

Vertical and horizontal pulling plus direct bicep and forearm work.

7Exercises

25Total sets

54Est. min

Any equipment

Back

4 sets × 6-12

alternate lateral pulldown demonstration

alternate lateral pulldown

cable · Back

archer pull up demonstration

archer pull up

body weight · Back

assisted parallel close grip pull-up demonstration

assisted parallel close grip pull-up

leverage machine · Back

assisted pull-up demonstration

assisted pull-up

leverage machine · Back

Any equipment

Upper Arms

3 sets × 10-15

assisted standing triceps extension (with towel) demonstration

assisted standing triceps extension (with towel)

assisted · Upper Arms

assisted triceps dip (kneeling) demonstration

assisted triceps dip (kneeling)

leverage machine · Upper Arms

Any equipment

Forearms

3 sets × 12-20

band reverse wrist curl demonstration

band reverse wrist curl

band · Forearms

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